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STRENGTHBarbell Training Essentials

Technical Mastery for Developing Super Strength

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Copyright © 2014 by Diesel Strength, LLC. and DeFrancos Training, LLC.

All rights reserved.

No part of this publication may be reproduced or transmitted in any form or by any means,

electronic or mechanical, including photocopying, recording, or any other information storage and

retrieval system, without the written permission from both James Smith and Joe DeFranco.

ISBN: 978-1-938579-69-1

Printed in the United States of America.

Published by Diesel Strength, LLC. and DeFrancos Training, LLC. First Edition, 2013

This book is intended as a reference volume only, not as a medical manual. The information given

here is designed to help you make informed decisions about implementing strength training into

your fitness and athletic development programs. It is not intended as a substitute for professional

medical advice. As with all exercise programs, you should seek your doctor’s approval before you

begin.

Mention of specific companies, organizations, or authorities in this book does not imply

endorsement by the publishers, nor does mention of specific companies, organizations, or

authorities imply that they endorse this book.

ACKNOWLEDGEMENTS

Special thanks to Paul Moser, Brad Martin, Keith Williams, Kareem Huggins,

and Cameron Josse for their participation in the creation of STRENGTH.

Without your hard work, patience, and knowledge, STRENGTH would not have

been possible.

Special thanks to Tony Gentilcore, Dean Somerset, and Josh Bryant for their

expertise, assistance, and contributions editing the STRENGTH manual. We

are honored and humbled by your friendship.

Special thanks to Steve Maxwell, Jim Wendler, Josh Bryant, Bret Contreras,

Mark Divine, Kelly Starrett, and Brad Shoenfeld for their amazing contributions

to the STRENGTH system. Your work continues to push the boundaries of

athletic performance and inspire us to be better coaches every day.

Special thanks to Paul Levesque for providing the Foreword for STRENGTH.

Joe DeFranco: defrancostraining.com Jim Smith: dieselsc.com

STRENGTH 6

FUNDAMENTALS14

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THE BENCH PRESS63 Introduction

66 Mastering The Fundamentals Of The Bench Press

67 Warming Up For The Bench

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THE SQUAT131

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TABLE OF CONTENTS158

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THE DEADLIFT201

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PROGRAM DESIGN277

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Progressing Through The Setup For The Bench Press

Bench Press Setup Checklist

Training Considerations For Bench Press

Supportive Gear

Bench Press Variations

Specialty Bars

Accessory Movements To Build The Bench Press

Simple Bench Press Progression

Troubleshooting The Bench Press

Introduction

Strength & Performance Model

Breathing

Retraining Deeper Breathing & Bracing

Core Strength

Mastering The Fundamentals

Compound Multi-Joint Exercises

Mobility & Stability

Alignment & Position

Pre-Movement Preparation

Grip Strength

Wearing A Belt

Mindset

Press

Of The Bench Press

Introduction

Mastering The Fundamentals Of The Squat

Warming Up For The Squat

Building The Foundation

Progressing Through The Setup For The Squat

Squat Setup Checklist

Training Considerations For The Squat

Supportive Gear

Squat Variations

Specialty Bars

Accessory Movements To Build The Squat

Simple Squat Progression

Troubleshooting The Squat

Introduction

Mastering The Fundamentals Of The Deadlift

Warming Up For The Deadlift

Progressing Through The Setup For The Deadlift

Deadlift: Step-By-Step Guide

Training Considerations For The Deadlift

Supportive Gear

Deadlift Variations

Specialty Bars

Accessory Movements To Build The Deadlift

Simple Deadlift Progression

Troubleshooting The Deadlift

Introduction

Needs Analysis for Performance

Program Design

Phase 1: Pre-Movement Preparation

Phase 2: CNS Intensive Movements

Phase 3: Strength & Hypertrophy

Training Intensity

Training Variables

Prilepin’s Chart

Max Effort Method

Dynamic Effort Method

Repetitive Effort Method

STRENGTH 8

FOREWORD

Strength training has always been a huge part of my life. It helped take me to

the top of the sports entertainment industry and is still deeply integrated into

every aspect of my life.

My goal was always to get as big and lean as possible and I loved training hard

in order to reach that goal. My bodybuilding-style workouts did the trick, but

years of relentless travel and in-ring pounding eventually took its toll. My body

was racked with injuries and it was getting worse. I realized I needed to make a

change.

I needed to be functional so I sought out one of the best coaches in the world,

Joe DeFranco, and he quickly opened my eyes to a completely different style

of training. I immediately switched from bodybuilding to athletic workouts,

©2014 WWE, Inc. All Rights Reserved.

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TABLE OF CONTENTSPhase 4: Supplemental / Accessory Work

Phase 5. Core Training

Phase 6: Metabolic Conditioning

Phase 7: Recovery / Cool Down

Phase 8: Active Rest / Recovery

Key Programming Considerations

High Volume Accessory Work

Specificity Is The Key

Target The Weaknesses For Each Lift

The Best Supplemental Exercises

Improve Technique With Band-Assistance

Vary The Angle

Quality Over Quantity

Specificity And The Perfect Program

Ensure Proper Recovery

Progressions And Regressions

Fillers

More Push Than Pull

Hip Mobility / Glute Activation

Tempo

Indicator Exercises

Consistent SMR Work

Unilateral Exercises

Flow

CONCLUSION

DEFINITIONS

REFERENCES

ABOUT THE AUTHORS

RECOMMENDED RESOURCES

GLOSSARY

STRENGTH 10

designed to not only get me stronger, but also help me feel and move better.

Becoming more agile and mobile didn’t only help me in the ring; it helped me

to be pain free in my everyday life.

The transformation wasn’t easy. I had to completely start over and learn how to

move again. Through Joe, I found that once I trained all the little stuff - along

with improving my mobility - I didn’t have to be in pain when I trained and I

wasn’t in pain in my regular life, either.

I wish a book like STRENGTH was available to me when I first started training

because it would have added years to my career. A book like this would

have enabled me to get the most out of my workouts, while minimizing the

aches and pains that I mistakenly thought were part of the training process. I

definitely would have placed a greater emphasis on warming up properly and

strengthening the smaller support muscles that make the entire chain stronger.

This would have helped bulletproof my body, while minimizing the injuries that

I sustained during my career.

The lifetime of knowledge and research in this book will help any athlete or

lifter reach their strength and athletic potential, while keeping them as injury-

free as possible.

Because I believe this system can take anyone to a new level of athleticism,

I have built our programs at the WWE Performance Center around the

STRENGTH methodology and teaching model.

The reason I believe in this system so much is because I’ve done it and

experienced the benefits first-hand.

INTRODUCTIONOne of the biggest mistakes most coaches make in the

weight room is worrying about developing a program or

trying to improve performance, before ever focusing on

mastering the basic barbell lifts. Without a firm grasp on

the fundamentals, the program will never be successful

and their athletes will never be able to reach their full

potential.

It is critical to develop proficiency in movement and constantly drill precise

technique when performing barbell lifts if the goals are to develop strength,

power, improve the athlete’s potential performance on the field, and keep them

injury-free.

The same rigor, consistency, and intensity that elite athletes devote to

mastering the position-specific skills to help them dominate on the field have

to also be applied in the weight room during every repetition of every set. In

fact, even elite powerlifters who have achieved amazing totals for the ‘Big 3’

lifts still get coached on every single repetition in the gym.

— PAUL LEVESQUE - ‘AKA’ TRIPLE H

WWE Executive Vice President, Talent and Live Events

13-time WWE World Champion

STRENGTH 12

Think about this, if we put 1000 strength coaches in a room and told them

they had to agree on the single best program, it would be impossible. In fact,

we would probably get 1000 different opinions.

Yet, we doubt any of them would argue that compound barbell movements

– specifically the bench press, deadlift, and squat – are some of the best

methods for developing the foundational strength - including absolute strength,

strength-speed, and starting strength - required to take an athlete to the next

level.

Unfortunately, when athletes begin to integrate compound movements into

their programs, they find that they either don’t have the mobility to perform the

exercise with proper positioning or they can’t move with stability and control

through the full range of motion of the lift.

Our goal with STRENGTH is to provide a clear roadmap and proven strategies

to help each athlete overcome their individual movement dysfunctions and

achieve the functional mobility they need to get into better positions for the

bench press, squat, and deadlift. This will allow them to train harder, train

smarter, and ultimately, develop more strength and power.

Achieving the proper mobility for each phase and position of the these three

essential barbell lifts is critical for proper execution and will allow every athlete

to get their joints in the right positions and have the right muscle groups firing

at the right times.

Once the athlete is able to get into the right positions, then they must establish

stability in these positions to be able to maintain control through all phases of

the lift. This will allow them to perform each exercise through a full range of

motion - with the optimal positioning and stability - to achieve their greatest

strength potential.

In STRENGTH, we are going to share our most effective coaching cues, teach

our proven set-ups for each exercise, and show how to master the technique

for each lift specific to every athlete’s individual restrictions and weaknesses.

We also provide step-by-step training progressions to move the athlete from

the fundamental movement patterns to loaded barbell training.We will begin

by discussing how even simple things like learning how to breathe correctly,

the importance of regressing an exercise, and getting into the right positions

before the lift even begins, are critical for setting the athlete up for success in

the weight room.

Every athlete is unique and comes with their own unique movement

restrictions, learning styles, strength and performance goals, weaknesses,

and body-types – which is why it is so important to have progressions and

regressions for each primary lift so that their program can evolve as they adapt

and progress.

The athlete will be required to ‘earn the right’ to advance from the basics of

movement and position to engaging in loaded barbell training by developing

a bulletproof foundation and acquiring technical mastery of the fundamental

movement patterns.

STRENGTH will show that there are no shortcuts, and like all things in life of

great value, that success is forged with long-term consistency, hard work, and

sticking to the basics.